4 Day upper lower split, not complicated. Straight forward 15 week program, upper days are back and arm focused and lower days are quads and hamstrings focused

Locked In

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Standing Calf Raise

Squat (Smith Machine)

Leg Extension

Leg Curl

Leg Press

Cable Crunch

Lower

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

JM Press (Smith Machine)

Preacher Curl (Barbell)

Upper

Treadmill

Stair Climber

Preacher Curl (Machine)

Romanian Deadlift (Barbell)

Stiff Leg Deadlift

Tricep Rope Push Down (Cable)

Decline Crunch (Weighted)

Overhead Tricep Extension (Cable)

Reverse Curl (Cable)

Forearm Curl (cable)

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